STRENGTH: (40 minutes max)
Back squat 4x12 AHAP.
200m jog after each work set.
*Each set of 12 should leave you gasping for air and in a questionable emotional state.

Post strength CORE session:
3 rounds
20 sec “L” sit hanging from pull-up bar.
20 leg raisers
20 sit-ups
*If you cannot hold the L position lift your knees as high as possible and try to keep them above parallel. Accumulate 20 seconds per round.